All nutrients

Zinc

Zinc contributes to the normal function of the immune system, to normal DNA synthesis and cell division, and to the maintenance of normal skin, hair, nails and vision. Found in meat, shellfish, legumes and seeds.

Adult daily reference intake: 10 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of zinc

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

meat, egg and fish645 foods measured

  1. 1European oyster, raw45 mg450%
  2. 2Oyster, raw22.5 mg225%
  3. 3Pacific oyster, raw21.8 mg218%
  4. 4Flaked crab and/or decorticated crab leg, canned, drained11.9 mg119%
  5. 5Beef, knuckle, boiled/cooked in water11 mg110%
  6. 6Beef, braised10.5 mg105%
  7. 7Beef, stewing meat, cooked9.7 mg97%
  8. 8Beef, chuck, braised or boiled9.57 mg96%

miscellaneous151 foods measured

  1. 1Wheat germ14 mg140%
  2. 2Poppy, seed9.05 mg91%
  3. 3Nutritional yeast8.4 mg84%
  4. 4Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated8.19 mg82%
  5. 5Baker's yeast, dehydrated7.94 mg79%
  6. 6Carragheen mosses (Chondrus crispus), dried or dehydrated7.86 mg79%
  7. 7Cardamom, powder7.47 mg75%
  8. 8Baker's yeast, compressed7.24 mg72%

fruits, vegetables, legumes and nuts465 foods measured

  1. 1Sesame seed, grilled, husked10.2 mg102%
  2. 2Cucurbitacea, seed7.81 mg78%
  3. 3Shiitake mushroom, dried7.66 mg77%
  4. 4Sesame seed, husked7.24 mg72%
  5. 5Alfalfa seeds, raw6.9 mg69%
  6. 6Flaxseed6.05 mg61%
  7. 7Sesame seed5.74 mg57%
  8. 8Pine nuts5.6 mg56%

milk and milk products222 foods measured

  1. 1Vacherin cheese or Mont d'or cheese, from cow's milk8 mg80%
  2. 2Carré de l'Est cheese, from cow's milk6 mg60%
  3. 3Gruyere cheese, from cow's milk4.89 mg49%
  4. 4Beaufort cheese, from cow's milk4.75 mg48%
  5. 5Mimolette cheese, old, from cow's milk4.5 mg45%
  6. 6Milk, powder, skimmed4.47 mg45%
  7. 7Reblochon cheese, from cow's milk4.44 mg44%
  8. 8Emmental cheese, grated, from cow's milk4.4 mg44%

cereal products102 foods measured

  1. 1Rusk, unsalted7 mg70%
  2. 2Oat, raw3.97 mg40%
  3. 3Wild rice, raw3.7 mg37%
  4. 4Khorasan wheat3.68 mg37%
  5. 5Frik (crushed immature durum wheat), raw3.6 mg36%
  6. 6Durum wheat, whole, raw3.48 mg35%
  7. 7Spelt, raw3.28 mg33%
  8. 8Quinoa, raw3.1 mg31%

sugar and confectionery163 foods measured

  1. 1Breakfast cereals, puffed/popped rice, fortified with vitamins and chemical elements7 mg70%
  2. 2Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements6 mg60%
  3. 3Cereal bar, low calorie5.54 mg55%
  4. 4Chocolate confectionery or bar, with dairy filling5.26 mg53%
  5. 5Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements4 mg40%
  6. 6Dark chocolate bar, more than 70% cocoa3 mg30%
  7. 7Oat flakes, pre-cooked, raw2.6 mg26%
  8. 8Dark chocolate bar, without sugar and with artificial sweeteners2.51 mg25%

beverages136 foods measured

  1. 1Cocoa powder, without sugar, powder, instant6.4 mg64%
  2. 2Tea leaf2.9 mg29%
  3. 3Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins1.7 mg17%
  4. 4Malted cocoa or chocolate powder for beverage, with sugar1 mg10%
  5. 5Coffee, ground0.79 mg8%
  6. 6Cocoa or chocolate powder, for beverages, with sugar0.7 mg7%
  7. 7Coconut milk or coconut cream0.56 mg6%
  8. 8Instant cocoa or chocolate beverage, with sugar, ready-to-drink (reconstituted with standard semi-skimmed milk)0.5 mg5%

Other29 foods measured

  1. 1Rye flour, type 1705.04 mg50%
  2. 2Soya flour4.46 mg45%
  3. 3Oatmeal flakes3.33 mg33%
  4. 4Filo or phyllo pastry sheets, baked, without fat3.18 mg32%
  5. 5Millet flour3.1 mg31%
  6. 6Chick pea flour2.81 mg28%
  7. 7Spelt flour2.8 mg28%
  8. 8Wheat flour, type 1502.5 mg25%

ice cream and sorbet14 foods measured

  1. 1Ice cream, chocolate coated1.1 mg11%
  2. 2Ice cream, luxury, in cup0.58 mg6%
  3. 3Ice cream on stick, with chocolate coating0.52 mg5%
  4. 4Ice cream, cone (normal size)0.5 mg5%
  5. 5Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.49 mg5%
  6. 6Ice cream or sorbet or ice pop, flavoured (average)0.48 mg5%
  7. 7Sorbet, in box0.48 mg5%
  8. 8Iced nougat0.47 mg5%

fats and oils22 foods measured

  1. 1Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.5 mg5%
  2. 2Fat spreadfat content unknown, unsalted (average)0.5 mg5%
  3. 3Pork fat, raw0.37 mg4%
  4. 4Butter, 60-62% fat, light, lightly salted0.26 mg3%
  5. 5Blended fat (vegetable and animal origins), spreadable, 30-40% fat0.19 mg2%
  6. 6Butter, 80% fat, salted0.17 mg2%
  7. 7Butter, 60-62% fat, light, unsalted0.13 mg1%
  8. 8Soy oil0.11 mg1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.